Curried Butternut Squash and Apple Soup

This tasty soup is full of flavor and healthy ingredients, and will warm you up on a cool autumn night.

Ingredients

  • 1/4 cup reduced fat margarine
  • 2 cups chopped onion
  • 1 rib celery
  • 4 teaspoons curry powder
  • 2 medium butternut squash (about 2 1/2 to 3 pounds) peeled, seeded and cut into cubes
  • 3 medium apples, peeled, cored and chopped
  • 3 cups water (can substitute with chicken stock or vegetable broth)
  • 1 cup cider  

Directions
In a heavy large saucepan or Dutch oven, combine onions, celery, margarine and curry powder. Cover and cook over low heat until vegetables are tender (10 to 15 minutes), stirring often. Add cubed squash, chopped apples and liquid (water, stock or broth) and bring to a boil. Reduce heat and simmer 20 to 30 minutes or until squash and apples are cooked thoroughly. Strain liquid and set aside. Puree the apple-squash mixture with one cup of the strained liquid. Add cider and remaining liquid to reach desired consistency. Garnish with grated apple, yogurt or low-fat sour cream.

Nutritional Information
Serving size: 1/6 of recipe. 130 calories, 4 grams fat, 1 gram saturated fat, 55 milligrams sodium, 0 milligrams cholesterol, 26 grams carbohydrate, 4 grams fiber, 2 grams protein, 11 grams sugar.

Diabetic Exchange
Fruit: 1; vegetables: 3; meat: 0; milk: 0; fat: 1; carbs: 0; other: 0.

Diabetic exchanges are calculated based on the American Diabetes Association Exchange system. Exchanges are rounded up or down equal to whole numbers.

Recipe courtesy of the Centers for Disease Control and Prevention.

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For More Information
To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find general information about nutrition, read the Nutrition News archive.